ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Set Realistic Weight Loss Goals

Updated on February 7, 2023
Medical-Reference profile image

Imtiaz is a registered pharmacist with 12+ years of experience in freelance medical writing. He holds a Bachelor's in Pharmacy.

Start diet today
Start diet today | Source


Weight loss is not an easy process to go through. You will face hundreds of challenges before dropping some pounds from your body.

So if you're repeatedly failing to stick with a weight loss plan, don't lose hope. We often fail to do what we planned. Failure to stick up with a weight loss plan so can't be an exception.

But have you ever thought why you failed to carry on?

Perhaps you never set realistic weight loss goals!

Steps for Setting Goals

  • Make a commitment
  • Set some small realistic daily goals
  • Set some weekly weight loss goals
  • Adopt a healthy eating style

Why a Realistic Weight Loss Goal is an Important Issue?

Overweight people typically want to lose weight faster than they can. They like to get instant results—often within a week or two. But when things don't go as planned, they quickly get frustrated and give up the fight before it even begins.

In fact, studies have found evidence of these beliefs among obese individuals. A study done by the researchers from the University of Pennsylvania reported that on an average, participants who were overweight set a goal of dropping 32% of their body mass. They certainly had very inflated expectations!

So what's the solution?

If you really want to drop some pounds from your body, you need to set some goals that are practical and realistic. You should also make sure that you're making real changes to your lifestyle and eating habits.

However, don't go for a fad diet or weight loss program that promises fast and easy weight loss. I can guarantee it won't work: There is no shortcut for losing weight. Accept the reality, then it would much easier for you to take the next step.

Do you believe realistic goals can help to stick with a weight loss plan?

See results

Make a Commitment

You must have a rock solid determination and firm commitment in order to achieve your weight loss goals.

Ask yourself, do you really want to drop those extra pounds?

If yes, then make a commitment that you're ready to face any challenges, and no matter what happens you'll stick with your objectives. Your weight loss goals may have an impact on your lifestyle and relationship with others. So, think about that as well. Also, make some alternative plans to deal other stresses of your life.

Before and After Photo of a Dieter
Before and After Photo of a Dieter | Source

Do you think small daily goals can help?

See results

Set Some Small Realistic Goals

To reach your weight loss goals, you need to make at least a six-month or one-year long-term plan. It would be unrealistic to assume that you could lose 10-12 pounds per week.

Start with some small daily goals and increase those gradually. Think about something that is possible for you with minimum efforts.

You can start by increasing your regular physical activity. For example, you can plan to walk for 20 minutes today or do the household work for tomorrow.

Set Some Weekly Weight Loss Goals

Think about some weekly goals that are practical and possible. I believe planning to lose 1-2 pounds (0.5 – 1 kilogram) per week is a realistic and attainable goal.

Mathematically, one pound (0.5 kilogram) of fat is equal to 3,500 calories. So, to drop a pound of fat per week, you need to burn at least 3,500 calories. It means (500 calories x 7 days = 3,500 calories) you have to burn at least 500 more calories per day than you consume.

No doubt, this is an achievable target, as you only require either decreasing calorie intake or increasing physical activity to reach the calorie-burning goal.

Weight Loss Spa Menus
Weight Loss Spa Menus | Source

Adopt a Healthy Eating Style

Burn more calories than you consume -- the simple formula you should remember in order to lose weight. However, to lose more calories, don't go for extreme ways like fasting, water diet, or lemon juice diet. For successful, long-term benefit, you must choose a weight loss plan that follows a healthy, calorie-controlled diet combined with exercise.

Carefully prepare a diet plan, and change your eating style gradually. Make sure your body gets adequate calories according to your height and weight. Include vegetables and fruits as a primary source of calories. Divide your calorie intake into 5-6 meals. Try replacing 3-4 meals with light foods, such as juices, snacks, fruit blends, or soups, so that you can stop unwanted hunger.

Say no to fast foods and junk foods, as they contain little or no nutritious value and are high in fat, sugar, salt, and calories. Also, you need to know that these foods are considered one of the major causes for overweight. Junk foods often contain a high amount of saturated fats that are somewhat impossible to absorb or digest properly. As a result, these fats remain in the body and increase extra weight.

Weight Loss Pyramid

The Weight Loss Pyramid
The Weight Loss Pyramid | Source

Be Your Own Weight Loss Guru

Be realistic! Never think, except a program, you can't achieve your weight loss goals. Just think for a while, what a diet program could actually provide. The bitter truth is nothing so crucial. More or less, it will provide you with a guideline for exercise and healthy eating, and an opportunity to engage with a community of dieters.

But you can do these by yourself, though the later might be a bit difficult if you're an introvert. Anyway, for weight loss, it is not recommended that a weightwatcher must exercise and engage with a group, so don't worry.

Just focus on your goals and accomplish every small goal one by one. If you can do so, you don't need any external support. You'll be your own weight loss guru then!

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Imtiaz Ibne Alam


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)